What kind of exercise can lower blood pressure? Now people's work pressure is gradually increasing, so more and more people suffer from high blood pressure. Many people hope to lower their blood pressure by some means. Let's see what exercises can lower blood pressure.
What exercise can lower blood pressure 1 and walk 6000 steps every day?
Compared with walking 10 thousand steps, if you want to keep fit, you should give priority to physical comfort, especially for middle-aged and elderly people. If you want to stabilize your blood pressure, you should also consider your tolerance. Under normal circumstances, 6000 steps a day is enough, too much is also a burden to the body. Walking is simple and easy, and the fitness effect is very good. If you have insomnia, you can walk 6000 steps slowly for half an hour after dinner. It can not only promote blood circulation, but also help to improve insomnia. You can walk with your hands up, stride or stand on tiptoe.
swim
When blood pressure rises, it is very harmful to blood vessel health. Hypertension is not suitable for strenuous exercise. If you want to exercise well, you can swim for 40 minutes every day. Swimming helps to consume excess calories in the body, regulate body temperature and improve blood pressure. Not only can you lose weight, but it is also beneficial to the blood flow of the whole body and enhance the elasticity of blood vessels.
Platform entry
If you don't want blood pressure to soar, you should prevent blockage caused by poor blood circulation. Plate support is a very suitable exercise for people with hypertension. In this process, human joints and bones will participate, especially for promoting blood circulation, plate support can play a positive role. It is not only good for the heart and lungs, but also good for stabilizing blood pressure.
For hypertensive patients, the first glass of water in the morning is very important. Drinking light salt water is not recommended for hypertension. Morning is the first peak of blood pressure rise. Drinking salt water may raise blood pressure, and boiled water is suitable. Eating breakfast after drinking water is more conducive to stabilizing blood pressure. It is suggested that the exercise time should not be chosen in the morning, because people's blood pressure fluctuates greatly in the morning, and the wrong method may have a negative impact.
Can exercise really lower blood pressure?
With the increasing double pressure of life and work, most modern people maintain an irregular and unhealthy lifestyle, and more and more people suffer from hypertension. If you want to be healthy, besides eating, you should also talk about fitness. As far as fitness is concerned, patients with hypertension need to exercise at least 4-6 times a week, but don't think that fitness can achieve the effect of lowering blood pressure. You need to master reasonable scientific training in a targeted manner. Some studies have pointed out that if 3 adults exceed the standard weight 15 kg, they will have the problem of hypertension. Therefore, it is very important for people with high blood pressure to do exercise, whether to lose weight or stay healthy.
What exercise can lower blood pressure? Physical methods to lower blood pressure.
1, patting with the palm of your hand can lower your blood pressure by 30%. Pat the person you like, including your pet, for 5 minutes every day, which can lower your blood pressure by 30% and reduce your troubles. This can reduce the troubles in your life, which can ensure your blood pressure safety. Researchers say that introverts can try yoga to lower their blood pressure, which has proved to be very successful.
2. Use SMS to lower blood pressure. Reading once a week for 10 minutes per month can lower blood pressure. Blood pressure can also be lowered by hand. If clapping can form rules and habits, blood pressure can be controlled and maintained. The practice is: put your palms together and rub gently from top to bottom, while your fingers flex and stretch, then rub your forefinger and thumb several times, and finally put your palms together and then gently.
3. Use singing to lower blood pressure. Praise people who are familiar with music. No matter what kind of soothing music can encourage you. Turn on the music, let the sound surround you and sing along with the music. According to the survey, singing your favorite songs at home for 20 minutes every day can reduce your blood pressure by 25%. Experts say, "Listening to music can relax you and slow down your heartbeat. Longer songs will calm your heart and lower your blood pressure. "
Let nature help you lower your blood pressure. Whether you enjoy the garden alone or stroll in the park, as long as you integrate yourself into nature, you can lower your blood pressure by 1 1%. Studies have shown that this can immediately calm the tension in the heart, including calming the adrenal gland. It takes 20 minutes a day to work.
5, block noise and adequate sleep to ensure normal blood pressure. Get enough sleep and don't make noise. Car noise or snoring will increase high blood pressure. Long-term indoor noise will increase the production of hormones that destroy blood vessels and interfere with sleep, which will become more and more serious. Returning to normal sleep is the basic factor to ensure normal blood pressure. So experts suggest wearing soft earplugs at night to reduce noise.
What exercise can lower blood pressure? Three dietary taboos for lowering blood pressure.
1, regular quantitative, eat less and eat more meals. Diet should not be too full, and exercise properly after meals. Hypertension mostly occurs in the elderly and obese people. Eating 70% full can reduce the burden on the gastrointestinal tract and keep the weight within the ideal range. This is beneficial to control the increase of blood pressure and blood lipid and improve the symptoms of patients.
2, appropriate intake of low-fat, high-quality protein food. You know that the daily fat intake does not exceed 50g. Choosing fat and meat rich in unsaturated fatty acids in a limited range may reduce the occurrence of arteriosclerosis, and play a certain role in increasing microvascular elasticity, preventing vascular rupture and preventing hypertension complications. Soybean protein can reduce plasma cholesterol concentration and prevent the occurrence and development of hypertension. Eating fish and chicken protein 2 ~ 3 times a week can improve the elasticity and permeability of blood vessels, increase the excretion of urine sodium and lower blood pressure. In addition, skim milk, yogurt, marine fish, etc. It also has a certain effect on lowering blood pressure.
3. Limit foods with high cholesterol. Such as animal viscera, fat meat, roe, egg yolk, squid, etc. If you eat food with high cholesterol for a long time, it may lead to hyperlipidemia, make fat deposit in arteries and aggravate the development of hypertension.
4. Promote eating cereals and potatoes. Such as starch, flour, rice and sweet potato. In particular, corn flour, oats, buckwheat, millet and other foods containing more dietary fiber promote gastrointestinal peristalsis and are conducive to the elimination of cholesterol. Eat less sucrose, fructose and other foods containing monosaccharides and disaccharides to prevent blood lipids from rising.
5. Eat more green vegetables and fresh fruits. Green vegetables and fresh fruits are rich in vitamin C, carotene and dietary fiber, which is beneficial to improve myocardial function and blood circulation. It can also promote the discharge of cholesterol and prevent hypertension.
6. Choose foods with high calcium content. Healthy people or patients with hypertension should eat more foods rich in calcium, such as milk, beans, fish and shrimp, sesame and so on, which can effectively prevent and treat hypertension. Dairy products, bean products, seafood, green vegetables, etc. It has a protective effect on blood vessels and a certain antihypertensive effect.
7. Avoid foods that irritate the nervous system. This kind of food, such as wine, strong tea, coffee, thick soup, etc., may increase the burden on internal organs and is not good for hypertension.
8, the diet should be light, not too salty. Patients with hypertension should attach great importance to this. A large number of scientific investigations show that "salty eating" or "heavy mouth" is an important factor leading to hypertension. The more salt intake, the higher the incidence of hypertension. Because if the human body ingests too much salt (mainly sodium chloride), it will cause water and sodium retention in the body, leading to narrowing of vascular lumen, increased vascular resistance and increased blood pressure; Increase the burden on the kidney, cause sodium excretion disorder and increase blood pressure; It may antagonize the effect of antihypertensive drugs and affect the antihypertensive effect.